CrossFit Iron Rail

The fun is about to begin!! This week is the first of three CrossFit Open workouts for 2021!! We will be completing the Open workouts in classes all day on Fridays, March, 11,18, 25th. On Thursday nights we will watch the announcement and have one to two coaches completing the workout immediately following the announcement.

Dad joke of the day: Did you know the first french fries weren't actually cooked in France? They were cooked in Greece. "The Jetsons" AMRAP 5 Minutes (0:00-5:00)... 12/9 Calorie Assault Bike* 10 Toes to Bar -1 min rest- AMRAP 5 Minutes (6:00-11:00) 12/9 Calorie Assault Bike* 5 Burpee Pull Ups -1 min rest-- AMRAP 5 Minutes (12:00-17:00) 12/9 Calorie Assault Bike* 10 Toes to Bar 5 Bar Muscle Ups -Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at- Masters 45+ AMRAP 5 Minutes (0:00-5:00) 10/8 Calorie Assault Bike* 8 Toes to Bar -1 min rest- AMRAP 5 Minutes (6:00-11:00) 10/8 Calorie Assault Bike* 4 Burpee Pull Ups -1 min rest-- AMRAP 5 Minutes (12:00-17:00) 10/8 Calorie Assault Bike* 8 Toes to Bar 4 Bar Muscle Ups -Begin each 5 minutes with a new 10/8 calorie Assault Bike regardless of where you were at- Accessory 10 min double under practice OR 35 unbroken double unders every min for 10 min

Dad joke of the day: Why was it so hot in a square room? Because all the corners are 90 degrees. Power Snatch + Hang Snatch + Snatch 4x3 1+1+1 x 2 sets @ 60% of 1RM... 1+1+1 x 2 sets @ 65% of 1RM * Rest 60-90 seconds between sets "The Flintstones" 12:00 Amrap 20 Power Clean and Jerks (115/80) 15 Power Snatches (115/80) 10 Thrusters (115/80) Masters 45+ 12:00 Amrap 20 Power Clean and Jerks (95/65) 15 Power Snatches (95/65) 10 Thrusters (95/65) Accessory 1 min couch stretch (each side) 1 min pigeon pose (each side)